How To Maintain Your Mental Health During the Holidays

The holidays are often called “the most wonderful time of the year,” but for many people, they can feel stressful or lonely instead.

If you’ve ever felt anxious, sad, or overwhelmed during this season, you’re not alone. A 2021 survey by the National Alliance on Mental Illness (NAMI) found that 3 out of 5 Americans feel more stressed or sad during the holidays. Another study showed that about 64% of people who already have a mental health condition say it gets worse at this time of year.

Understanding why these feelings happen and learning how to manage them can help you maintain your mental health during the holidays.

How do the holidays affect mental health?

The holiday season often brings out a mix of emotions. While some people feel happy and excited, others struggle with stress or sadness. People may experience the holidays in different ways, but knowing which mental health problems flare up during this time is a first step toward offering real support and helping everyone feel their best.

The “Holiday Blues”

The “holiday blues” are short-term feelings of sadness or worry that often come from stress, grief, loneliness, or high expectations during the holiday season. Signs you may be experiencing this include feeling tired, losing interest in fun activities, trouble sleeping or feeling irritable.

Unlike clinical anxiety or depression, these feelings usually go away after the holidays. However, they can turn into more serious mental health issues if you ignore or suppress them.

Seasonal Affective Disorder (SAD)

SAD is a type of depression that can happen when there’s less sunlight during the winter months. It can cause low energy, oversleeping, overeating (especially carbs), and wanting to be alone. About 6% of Americans have severe SAD, and many more have mild symptoms known as the “winter blues”. While there is no official cause of SAD, researchers believe it’s linked to lower serotonin levels and vitamin D, which control your mood. The good news is that treatments like light therapy, prescription medications, and therapy can help.

Loneliness and Grief

Holidays can be lonely, especially if you’ve lost a loved one or live far from family members. Even when you join in social gatherings, seeing others celebrate can leave you feeling disconnected. Missing loved ones can bring back memories of past holidays and make the season even harder.

Why are the holidays hard on mental health?

The holiday season is often portrayed as joyful and carefree, but behind the festive lights and celebrations, many people face unique emotional challenges. Being aware of what can make this time of year difficult is the first step toward maintaining balance and caring for your mental health.

Financial Pressure

Holiday spending, like buying gifts, hosting gatherings or traveling to visit loved ones, can quickly empty your bank account. In fact, about 36% of Americans took on debt to cover holiday costs in 2024.

Social Expectations

Holiday movies, music and ads paint an unrealistic picture of perfect families and happy celebrations. When real life doesn’t match those expectations, it can leave us feeling disappointed or like a failure.

Family Conflicts

Visiting family can bring old arguments or stress to the surface. Lack of sleep, too much food or alcohol, and past issues can make stress levels rise during the holidays.

Grief and Loss

Holidays can painfully remind us of loved ones who are no longer here to celebrate. Whether the loss happened recently or decades ago, those memories and emotions can make it a struggle to get in the holiday spirit.

Protecting Your Mental Health During the Holidays

The holidays can sometimes feel overwhelming, and that’s okay. You deserve to enjoy this season, and these simple tips can help:

Acknowledge Your Feelings

The best way to cope with sadness, stress, or depression during the holidays is to recognize those emotions instead of pushing them away. Ignoring feelings like grief, stress and anxiety can make them stronger and more difficult to manage.

Set Realistic Expectations

Holidays aren’t about perfection, and traditions can evolve. Skip the pressure for flawless parties or decorations in favor of focusing on what matters most—your health and spending meaningful time with loved ones.

Create a Holiday Budget

Holiday spending can add up fast. To avoid financially stressful situations like an overdrawn bank account, make a budget before you shop. Decide what you can afford to spend on gifts, food, and activities, and stick to it. You can also use creative ideas like homemade presents, donating in someone’s name, or starting a family gift exchange to cut costs.

Keep Healthy Habits During The Holidays

Busy holiday schedules can make it easy to skip sleep, eat too much or sit around, but sticking to healthy habits reduces stress. Try to sleep for at least seven hours, eat balanced meals that include fruits and vegetables, and drink plenty of water. Aim for 20–30 minutes of activity most days by taking a walk, dancing to music or using the stairs instead of the elevator. These small steps can boost your mood, give you energy, and keep you healthy all season long.

Stay Connected with Family and Friends

Staying connected during the holidays is a great way to care for your emotional health. Call, text, or video chat with friends and family if you can’t meet in person. Joining community or faith activities, especially volunteering, can give you a sense of belonging, support others and make the season more positive.

Practice Self-Care

Self-care during the holidays also helps reduce stress and keeps your emotions steady. Make time for activities that relax you, such as reading, walking or practicing mindfulness. Try deep breathing or short meditation to calm your mind, and limit news or social media if it feels overwhelming. Practicing gratitude by writing what you’re thankful for in a journal is another way to lift your mood and focus on the good.

Ask for Help

If you’ve been feeling sad or anxious for more than two weeks, don’t try to push through it alone. Reach out to your North Oaks Health System primary care provider for help, especially if you ever feel hopeless or in crisis.

Public Mental Health Resources You Can Trust

When holiday stress feels overwhelming, knowing where to turn for help can make all the difference. Reliable mental health resources are available 24/7 to provide support, whether you need someone to talk to, guidance for managing anxiety or depression, or immediate crisis assistance. These trusted organizations offer free, confidential help so you never have to face difficult moments alone.

988 Suicide & Crisis Lifeline

• Call or text 988 for immediate help

Crisis Text Line

• Text HOME to 741741

Veterans Crisis Line

• Dial 988 then press 1
• Text 838255

The Trevor Project Crisis Support

• Call 1-866-488-7386
• Text START to 678-678
• Chat: thetrevorproject.org/get-help

National Alliance on Mental Illness (NAMI)

• Call: 1-800-950-NAMI (6264)
• Text: 62640
• Chat: nami.org/help
• Email: helpline@nami.org

Holiday Wellness Is Possible

If the holidays feel too heavy and difficult, remember that you are not alone. Whether you talk to a friend, call a hotline, or see a professional, reaching out for support shows strength, not weakness.

Need help maintaining your mental health during the holidays? Contact North Oaks Primary Care online through MyChart or at (985) 230-2778 to schedule an appointment. They can give you guidance and resources to support your mental health this holiday season.

Don’t have a PCP? Find a North Oaks provider near you.